Saturday tempo

Manly 7.5km route. Lacked motivation early on but put the effort in from Manly SLSC onwards. 28:00 (despite desperately trying to get under 28 from Manly SLSC). 20:33 at Queenscliff. 5:39 for the Manly mile.

Good Friday

13km around Manly - Pacific Parade, North Head (inc. Fairfax Track) then straight back home up Fairlight St. 57:00.

Took it easy to start with but gradually speeded up, helped by much cooler weather today and light rain. Felt great. 3:44 and 3:33 for the final 2km's of the North Head Striders route. 45:15 at the Stone Arch.

Running's going very well at the moment.

Hickson Road

Back to where it all began - 5 x 1.2km reps along Hickson Road off 2 minutes. Haven't done these in a while and on the first rep it showed. A good crowd (it must have been as a result of Springer turning up with his camera) including Serg, Ray, Muz, Charlie, Richard H, Kanser, MC, Darren etc.

Reps went:

3:47, 3:33; 3:35; 3:39; 3:36

Started off on the first rep thinking I was travelling quickly. I was out in front but with a big group just behind. Was shocked at how slow it was. I'd forgotten that if you want to run these reps quickly you really have to dig in and push from the very start. That's why they hurt so much. Serg pushed the pace on the second, Ray pushed on the 3rd, Serg again on the 4th then Ray and Richard H on the final rep. I just latched on to whoever was pushing on each rep. Pleased with the reps other than the first but most pleased that I felt fine afterwards. May have been because the first was relatively easy but I used to feel spent after this session.

Hot today but not too much wind.

Richard H is looking very fit - hope he goes well in his Half IM.

Recovery run in

Dropped Billy off at Redlands House then ran in. Very easy today, although the legs were still tired from the sessions of the last 2 days. 26:36 at Spit Junction (equivalent of 28:56) and 58:36 all up (equivalent of 60:56). 13km.

Fartlek

45 minutes Fartlek - 1 min on, 30 seconds off. Average pace overall was 3:40 so covered about 12.3km. I guess the fast stretches were close to 3:20 and the slow stretches 4:20. Set off with a group of myself, Charlie, Serg, Anthony and Gerry. The Judge immediately disappeared off into the distance as he was only doing 30 mins. Didn't see the rest of the crowd - it's a pretty anti-social session - but Kanser, MC (back after a month off running), Enda, Greg and a whole bunch of others were there so not sure how they fared.

Our crowd stayed together until 22.5 mins when the confusion arose. I think the last time HuRTS did this session they turned around at half way and ran back. I missed that session so was basing it off the last two times I did it where we do a loop of the Domain then started heading back, albeit finishing on 45 mins. Gerry dropped off at 22.5 mins. I really started to struggle from about 25 mins when fatigue from last night's run set in. Serg and Charlie were pushing on at this stage, with Anthony and I just behind. Serg and Anthony stopped at 35 minutes leaving me to struggle behind Charlie for the final 10 mins. Finished half way around the small park after the Park Hyatt - about 20 seconds short of when we did this session on 13th December. However, today we added a section doubling back to the bubbler near the toilets in the Domain so would work out at approximately the same distance covered.

Warm.

Long run Monday

Managed to squeeze in the long run at the end of a stressful day. Ran the loop of Centennial that I did with Kanser last Monday (57:18) then ran home. About 26-27km all up in 1:57:13. Took it very easy trying to conserve some energy for tomorrow's session, but there's only so much energy you can conserve when running for 2 hours. Felt really comfortable until the hill after Spit Bridge and struggled home from there.

59:02 for the section I time when running to work (equivalent of 31:00 at the Toyota Garage) so I wasn't plodding.

Weekend at Lake Macquarie

After getting back from Melbourne on Friday we drove straight up to Lake Macquarie for Richard Palmer's surprise 40th on the Saturday evening. Had a great weekend (see the pictures) but no running. Managed to squeeze in a 10.1km Manly route (clockwise) when we got back this afternoon in 44:40. Felt very lethargic, although it was quite warm (28C). Will fit the 2 hour run in tomorrow lunchtime after I've got the ISDA talk out of the way which has been weighing on my shoulders all weekend.

Easy local trundle

Flying down to Melbourne today for a lunch so just an easy early morning trundle around the Manly 7.5km route. 33:35. Lovely morning for it.

400s

Originally it was to be 14 x 400m, then thought that would frighten off too many people so sent out the email for 12 x 400m, but when we arrived at Rushcutters:
(a) there was a cricket match going on and the spectators were not happy with us running around the oval;
(b) the course was long - Garmin's had it at between 410m and 425m; and
(c) I reached rep number 3 and was knackered,
so it became 10 x 400m.

Reps went:

73, 72, 72, 72, 72, 72, 71, 71, 71, 67

Could have done two more at the end if I hadn't blasted the final rep but it's mentally tough at the rep 3/4 stage when the decision was made.

Ran them all with Serg with Anthony taking it easy for the Corporate Games 10km on Sat. Kanser followed running 74s with Luke, Clement, Greg and Chris G (showing no signs of his 6ft efforts) also showing up.

Warm and humid conditions.

MLR Wednesday

19km run to work (Queenscliff lagoon, Manly beach then in) but without the 4 marathon pace stretches. Not strong enough to do those yet, particularly after yesterday's session. Legs felt tired but breathing was fine. Watch said 83 mins but given I was 68mins odd at the bottom of Ben Boyd I think I forgot to run it between the bubbler in the park and the bubbler before the bridge at Milsons Point.

Looking back at when I ran this route regularly in August and September last year with the marathon pace stretches, I think I was a lot fitter....

8 x 5mins

Getting stronger. 8 x 5mins off 90 seconds rest. Run in the sun and heat at lunchtime with a big crowd including Ray, Tucks, Anthony, Kanser, Springer, the Judge, Phil W, Timinerko, Greg, Darren, Enda, Adam C, Pete W and others.

Tried not to push too hard for the first few reps. A big crowd ran easily on the first rep then the Judge with Tucks following were slightly ahead from reps 2 to 6. I tended to run with Anthony and Ray. The reps were gradually increasing in pace from 3:25 to closer to 3:20 per km. A lot dropped out after 6 so that only Ray, Tucks, Enda, Adam and I completed rep 7 with Gerry, Greg and Tim L stopping after 4 mins. Enda and Adam dropped out after 7. Ran with Tucks all the way on reps 7 and 8 feeling very good. Not nearly as spent as last week and the strongest I've felt after doing that session. This is a GMap of the final rep which suggests it was run at 3:13 per km....
http://www.gmap-pedometer.com/?r=1689559

The Judge was looking strong and didn't tail off on his final rep. Will be very interesting to see what he can do at the NSW Road 10km. I might open a book on the Judge vs Tucks. Any takers?

Recovery run

Very easy 13km with Kanser to Centennial via Garden Island and Ocean Street but straight back from the Randwick Gates via Surry Hills. 59:00. Felt great today - first time I have done so following a long Sunday run so perhaps things are on the up. They need to be. I've got a new aim for the season following this post on Kanser's blog (9th March)....http://www.kanesmarathon.blogspot.com/

Long Sunday run

Same as 2 weeks ago - 5km around Burnt Bridge Creek deviation before hooking up with TJA and running 2 loops of the 10km route. Tim wanted to do more marathon pace work so it was quick for a long run. First 10km loop in 40:13 then the second in 39:46 bringing up a nice 79:59 for the 20km. I was then knackered and gestured to Tim not to hang around for me as I struggled over the last 2km home. Tim was looking strong today.

Beautiful morning with mist on Campbell Parade park as we started and watching the sun rise running down Manly beach for the first of 4 times. Cool to start with but warmed up when the sun rose.

27km.

Saturday tempo

Manly 7.5km route ran at a decent pace but without killing myself. 27:46 (20:22 at Queenscliff). Had a bottle of red wine yesterday and for some reason red wine always drains any strength from my body so felt very tired, and lacking in motivation, all the way.

8 x 800m

8 x 800m off 2 minutes at Rushcutters Oval with Kanser, Serg, Durante, Greg, Tim C and thingy. Mentally it's a tough session but didn't feel half as wrecked physically as I did on Tuesday. Was feeling very tentative to start with after a number of beers last night and with it being pretty warm. But the session went well. Reps were:

2:30; 2:27; 2:27; 2:26; 2:28; 2:27; 2:25; 2:25

So more consistent than last time out. Ran the first 6 with Serg and Durante (Mike tending to be just in front) then the last two just with Mike. He sprinted off (at a pace quicker than my 100m PB) in the final 200m on the last rep to record a 2:21. Kanser caught me on the line on the last rep.

Pretty pleased with the session. The first 400m on each rep felt comfortable so it was a question of just pushing each one over the last 300m.

Jog there and back for about 13km.

(Supposedly) Easy run to work

Dropped Billy off at Redlands House then ran to work from there. Went via Condamine/Sydney Road so that I could compare my normal run time into work. 2 mins at that junction (so it is 2.5 mins shorter than run to work), 25:27 (27:57) at Spit Junction and 56:17 (58:47) all up. Probably works out at just under 13km.

Legs felt very heavy today. Normally they ease up during the course of the run but not today. It's been quite a tough 4 days training (over 70km including 2 difficult ones). When I'm fit I feel I can toy around with the distances, throw a bit of marathon pace work in here and there. Not at the moment. Just a case of putting the hard yards in and hoping it pays off by May/June.'

Warm, little wind. Touch of rain coming over the harbour bridge.

4 x 3km

Tough session today. 4 x 3km (or 10mins, whichever arrived first) off 2 minutes rest. Another good crowd with Tucks, Serg, Anthony, Kanser, Judge Drev, Gerry, Durante, Ray, Luke, Tim C, Tim L, Adam, Greg and Pete W.

We ran the Mona Fartlek route. On the first rep, 10 mins was reached at the second lamppost short of the stone pillars (basically where I normally turn when running Mona Fartlek). The Judge was way out in front, with Tucks and Anthony just in front of Serg and I having pulled ahead over the final 400m. On the 2nd rep it was more of the same, the Judge disappearing off into the distance with Tucks and Anthony again a few yards in front of Serg and I. Finished that one in 9:36, starting from the same point we finished the first rep (about 2.8km). The 3rd rep was probably my best - ran all the way with Anthony. Tucks was now pulling ahead easily and we overtook the Judge on the hill beside the Boy Charlton pool. Serg had dropped off too. Finished about 20m short of where we finished the first rep. Most didn't run the final rep with only Tucks, Ray, Durante, Adam, Greg, Tim C and I completing it. I ran 9:44 (over the shorter distance), really struggling with no-one to run with. Tim C and Ray pulled ahead from their starting position in front of me and Tucks put in about 15 seconds on me. Was shattered at the end and still feeling sorry for myself now.

My fitness isn't there yet but all these sessions help. In retrospect, I started this session too quickly. Better to run the speeding up towards the end.

About 13km all up.

Monday meandering

Serg's Centennial Park route but cutting out the Garden Island extension on the way back. Ran with Serg, Anthony, Durante, Gerry and Tim C. 14.1km in 64:47. Nice easy pace but the legs were very tired from yesterday so it wasn't half as easy as it should have been.

Sunday long run

Thank God for the rain. Kirst wanted to do her run first this morning but woke up late so I only had 90 minutes before needing to take Bec to Nippers. Planned on two loops of the flat 10km route so set off at a decent pace given I would be running short. Fortunately, it started to rain and running past Queenscliff SLSC it was very quiet so Nippers was obviously cancelled. On that basis, decided to run 3 loops and make it over 30km.

Bumped into TJA on the way to Shelley Beach so ran with him for the rest of the way. 10km loops went 41:47, 43:00 and 42:25. The legs were pretty shattered at the end but I'm definitely feeeling stronger over these 2 hours runs towards the end. 3 weeks ago I was really struggling from 20km onwards. Good to run with TJA - wouldn't have managed 30km on my own at that pace. Sounds like he was suffering from illness yesterday.

31km all up.

Been ill

Finally managed to shake off this illness. Took Monday off work feeling terrible and spent the day in bed - mainly cold symptoms but with high temperature too. Spent the rest of the week feeling bad but went into work. I think it was some sort of sinisitis as I had cracking headaches and funny coloured stuff eventually coming out now.

Woke up this morning feeling better but it was too late to run Striders at North Head as I wasn't prepared and had already agreed to marshall. Disappointed though as there were some (well loads of) great results. Uncle Dave almost under 32, Gerry, Rich P, Enda and the Tiger all cracking 35 (along with 22 others), Durante running 34:15, Keith running 33:39 looking very good and Fats looking as though he is peaking at the perfect time to run 34:04 without pushing it. Flake also ran a PB in 37:40 looking as if he'd given it his all. MC should have been there - today was the day to beat 35. Only disappointments were TJA dropping out and Kanser obviously still having the marathon in his legs in not being closer to Enda, Gerry and Durante.

I ran the Manly 10.1km route today (bored of the flat 10km route) in 42:59. Started slowly then speeded up, dreaming of getting back into racing again.